Alexis

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Every year, as part of our observance of Easter, we take a moment to reflect on the pain and suffering Jesus experienced when He laid down His life in an act of sacrificial love for the human race. Warm-Up 1 set: 400m run 10 leg swings/leg (up and […]

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 1 set: :30 alternating back rack lunges :30 push-ups (from knees as needed) :30 air squats :30 burpees :30 PVC good mornings :30 PVC pass throughs Specific Warm-up Muscle up and Deadlift Progression and Build up 4 sets: Muscle up progressions & 5 deadlifts working from light

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 1 set: Row 300 meters -Increase pace with each 100 meters. 1 set: :30 PVC overhead lunges :30 scap pull-ups 1 set: :30 plate squats :30 kip swings 1 set: :30 PVC overhead squats :30 jump and controlled lower pull-ups Specific Warm-up Overhead Squat & Power Snatch

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 1 set: :30 single-unders :30 alternating single-leg toe touches :30 inchworms :30 air squats – Rest :10 between movements. 1 set: :30 single-single-double :30 pike push-ups (floor) :30 up-downs – Rest :10 between movements. 1 set: :30 double-unders :30 burpees – Rest :10 between movements. Specific Warm-up

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up AMRAP 5: 8 alternating spiderman stretches 8 air squats 8 burpees over the barbell 8 alternating front rack lunges 8 alternating scorpion stretches Specific Warm-up FRONT SQUAT AND BACK SQUAT PRACTICE PROGRESSION FOCUS 5 front squats Hips travel back and down as the elbows drive up. 5

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Partner Warmup -Saturday (No Measure) Every partner must perform all 3 rounds —————————— ⭐ Partner 1 ⭐ 5 Deadlifts  10 BTN elbow rotations  10 FR elbow rotations 5 Hang cleans  5 Strict press  ⭐ Partner 2 ⭐ 5 Pushup to pike (3 second pause) (Wall) 10 Forward wrist stretch 

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 2 sets: :20 jumping jacks :20 mountain climbers :20 supermen :20 up-downs :20 jumping squats Specific Warm-up PROGRESSION FOCUS 10 power jumps Jump as high as possible, float as long as possible, and rebound off the ground as quickly as possible. 10 jumps-to-target Reach the biceps in

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up WALKING WARM-UP 2 sets: :20 walking wrist and elbow stretch :20 walking arm circles and swings :20 single-leg kick-up :20 walking toe touch PARTNER FALLING DRILL 2 turns each partner: Partner falling drill RUN WARM-UP 3 rounds: 100-m run Rest :30 – Increase pace each round. Specific

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 1 set: 1:00 row (conversation pace – 16-20 stroke rate) 10 alternating scorpion stretches :30 plank hold 10 alternating plank reach-throughs 1 set: 1:00 row (moderate pace – 20-24 stroke rate) 10 inch-worms :30 plank hold 10 push-ups 1 set: 1:00 row (fast pace – 24-30+ stroke

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 1 round: 3:00 run, row, or bike 2 Rounds: 10 PVC pass through 10 PVC side bends 5 PVC around the worlds in each direction :30 per side PVC front rack stretch 10 air squats 10 jumping squats Specific Warm-up Clean and Jerk Review and Build-up: Athletes